Bored with traditional cardio like running on a track or using the elliptical? The moves combined in this six-move sequence make for an incredible calorie-burning alternative. Bonus: They’ll also tighten up and tone your muscles.
The Workout: Perform each exercise in the order shown below for one minute. After completing each move, rest only as long as you need in order to catch your breath before starting the next exercise. The idea is to keep moving! Challenge yourself to keep up the pace so that you maintain an effort level of around eight on a scale of one to 10. After you’ve completed all six exercises, rest for one minute before repeating the sequence. Aim to do three to six rounds of all six exercises for tons of calorie burn. Go!
See the full workout in our pin-able graphic below. And for move-by-move how-tos, keep on scrolling.
1. Box Jump
Stand in front of a sturdy box or bench with your feet shoulder-width distance apart (A). Brace your core and soften into a slight squat in preparation for the jump (B). Using your arms for assistance, jump high onto the bench (C) so that you land in a downward fashion, landing on top of the bench. Think about jumping up to land down, rather than jumping forward and landing at an angle. Land with your body weight low, feet shoulder-width distance apart, and knees soft, and use your arms for balance (D). Step back and down to return to the starting position; do not jump backwards. Immediately jump back up onto the bench for the next rep. Complete as many reps as you can in one minute.
2. Skaters
Begin with your left leg behind your right leg by bending your right knee into a half-squat position. Be sure to keep both knees soft, and sweep your arms across your body (A). Using your arms for assistance, take a large leap to your left, landing with your left foot and allowing your right foot to swing behind on the other side (B). Immediately leap back to your right. Continue this movement for one minute without pausing on either side.
3. Low Box Lateral Shuffle
Stand with your right foot elevated on a sturdy box or step, and your left foot on the floor so that your feet are about shoulder-width distance apart. Bend your knees slightly, brace through your core, keep your chest up, and use your arms for balance and assistance (A). Push off your right foot and jump over the box (B), landing with your left foot on the box and your right foot on the floor, knees bent (C). Immediately, push off your left foot to return to the starting position. Continue jumping back and forth for one minute.
4. V-up
Begin by lying on your back with your legs stretched out straight and your arms overhead (A). Brace your core by contracting as if someone were about to punch you in the tummy. Use this contraction to pull your legs and arms towards each other in one big movement, ending in a “V” shape. Aim to reach your hands to your toes (B). Without pausing, slowly lower back to the starting position, keeping your arms stretched overhead the whole time. Try to control this whole movement with your core. Repeat for as many reps as you can in one minute.
5. Squat Thrust
Begin by standing with your feet shoulder-width distance apart and your arms at your sides, your core strongly braced (A). Gently drop down into a low squat position, placing your hands on the floor for support (B). Using the strength of your core combined with your arms, hop both legs backward together, landing in the top of a pushup (C). Pause for one second, then in one swift motion, tuck your knees into your tummy and hop your feet up towards your hands, landing in the low squat position. Return to the starting position by standing up slowly (not too fast or you will get dizzy!), then immediately drop back down into a low squat to begin repeating the movement. Continue repeating for as many reps as you can in one minute.
6. Bench Jump
Start standing on top of a sturdy bench or box with your knees slightly bent in preparation, using your arms for balance (A). Jump down to straddle the bench, landing securely on both feet (B). Immediately jump back onto the bench, landing with your feet together, using your arms for assistance. Continue jumping down and up quickly, maintaining control and landing softly, for one minute. Be sure to stay mindful during the entire set to ensure safety and foot clearance as you transition.
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Holly Perkins is a certified strength and conditioning specialist who holds a degree in exercise physiology. She is on a mission to match the number of women to the number of men in weight rooms around the world. Holly created the Women’s Strength Nation movement to help women uncover their personal strength through the development of their physical strength.
More from Women's Health:
The 5-Move Workout That Tones Your Entire Body
The Short-on-Time, High-on-Intensity Circuit Workout
10 Strength Moves That Are Better Together
